Tone Your Arms without Heavy Weights: Mini Resistance Band Series Part 2

Toning and strengthening the arms doesn’t need to involve heavy weights or cables. Whether you are traveling, working out from home, or just want another option to the weights and machines offered the gym, the mini resistance band can certainly provide various options to tone up your arms. These giant rubber bands are light weight, can easily be transported and are inexpensive, under $15 for multiple resistances at Amazon. 

The mini resistance band works similarly to a rubber band. The more you stretch the band, the more resistance. Additionally, just like rubber bands, there are a variety of “strengths” or resistances offered in most mini resistance band packages. Therefore, choose a lighter band to start and work your way up.



Squat with Overhead Raise

Primary Muscles: Shoulders (deltoids), Back, Quadriceps
Secondary Muscles: Glutes, Abdominals

1. Begin with the legs under the hips and the band around the tops of your hands and your hands facing each other.
2. As you squat raise your arms straight overhead pushing out on the band.
3. Push your hips back and keep your knees in front of your toes in the squat.
Options: To work only the arms, remove the squat.

Deadlift to Upright Row

Primary Muscles: Shoulders (trapezius & deltoids), Hamstrings, Glutes
Secondary Muscles: Biceps, Back, Core

1. Begin with the legs under the hips.
2. Lift one leg towards the back keeping the hips level and the knee facing the floor. Keep your chest lifted as you lean forward.
3. As you stand, pull upwards leading with the elbows up.
Options: To focus only on the upper body, remove the deadlift. Or remove the row to focus on the lower body.

Lat Pull Down with Lunge

Primary Muscles: Latissimus Dorsi, Quadriceps
Secondary Muscles: Rhomboids, Trapezius, Biceps, Triceps, Glutes, Abdominals

1. Begin with the legs under the hips, the band around the front of the hand, palms facing in, and your arms over head.
2. Take a long step back into a lunge, dropping the back knee towards the ground, and the front knee over the toe.
3. In the lat pull down, squeeze your shoulder blades down towards the spine and keep the band in front of the body.
Options: Remove the lunge to focus only on strengthening your back.

Side Lunge with Row

Primary Muscles: Latissimus Dorsi, Rhomboids, Quadriceps, GLutes
Secondary Muscles: Trapezius, Posterior Deltoids, Biceps, Triceps, Abdominals
1. Begin with the legs under the hips, holding the band at chest level with the elbows out.
2. Take a long step to the side, bending the outside knee and pushing the hips back.
3. As you lunge extend the arms in front of the body at shoulder level. As you stand, pull the band (stretching the band) towards the chest with your elbows at an angle towards the ground and your shoulders pulled down.
Options: Remove the lunge to focus only on strengthening your back.

Chest to Tricep Pushup

Primary Muscles: Pectoralis, Triceps
Secondary Muscles:  Biceps, Back, Abdominals
1. Begin in a plank position with your hands under your shoulders and the band around your wrists.
2. When walking the hands in or out keep your core tight to avoid rocking.
3. In the chest push up your hands should be wide, bending your elbows to chest level. In the tricep pushup, your hands should be under your shoulders. Pull your elbows in towards your ribcage.
Options: Complete the pushups on your knees.

Tricep Press

Primary Muscles: Triceps
1. Begin with a staggered stance, holding the band overhead with one hand and grabbing the other side with the other hand behind the back.
2. Squeeze the bicep to the temple with the elbow facing forward.
3. Keep the core tight to avoid arching the back.


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